Bicep Curls

Beginner
Shoulders, Triceps Pull-up Bar
HIIT

Benefits

Targets lower chest

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 18 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
56
Average BPM
150
77% of max
Max BPM
196

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,253
Calories
422.1g
Carbs
169.0g
Protein
112.6g
Fats

Micronutrients

Sugar: 36.9g
Sodium: 1,211.1mg
Cholesterol: 150.9mg
Serving: 110.8g

Meal Preparation

Method: Fried
Prep: 25 min
Cook: 97 min

Calorie Balance Analysis

Calorie Intake
2,253
from food
Calories Burned
1,164
during workout
Net Balance: +1,089 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~677 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
27 years
Gender
Female
Weight
76.6 kg
Height
1.70 m
BMI
26.5
Overweight
Body Fat
31.3%
Lean Mass
52.6 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.1 liters of water daily.

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